ADVANCED Sprint Triathlon Plan, 8 hours per week. 8 weeks.

Phil Mosley has over 50 published training plans in UK magazines such as Triathlon Plus and Cycling Weekly. He is an Ironman Certified Coach with 20 years experience. You are welcome to email the author if you have questions about your training plan.

ABOUT:

This Sprint Triathlon training plan is for advanced level age-group triathletes. It assumes you have a few years of triathlon experience and you're looking to become very competitive in your age group. It includes personalised Training Zones and instructions. Generally there are three swims, three cycles and three to four runs every week, with an active recovery week every fourth.

SWIMS:

All swim workouts are between 1600 and 2300m/y. Detailed session descriptions are provided and technique drills are included (images and descriptions). Open water swim workouts are included in the last 4 weeks.

BIKE:

Bike workouts are between 40 and 120 minutes, although you can add 10-minutes extra to the warm up and warm down if you have the time and energy. You can use power, heart rate or perceived exertion as a guide to your intensity. Zones are provided

RUN:

The run workouts are all 30 to 40 minutes long. There are speed workouts, threshold workouts, steady runs and runs off-the-bike. You can use pace, heart rate or perceived exertion as a measure of your intensity. Each week you will have a different run-technique focus point. In the second half of the training plan, there are several "brick" workouts, which involve cycling then running.

RACE PREP:

There are race rehearsals for swim, bike and run - to help build confidence and pace awareness.

STRENGTH:

There is one simple strength and conditioning workout per week, which can be done at home or in a gym.